Exercise – Plank Lateral Quadrupedal Movement

The Plank Lateral Quadrupedal Movement or Walking Push-up is a great crawling exercise to strengthen your core and build better limb coordination. Opposite hand and foot movement (Contralateral) is used here. We like to have our athletes start with their feet wide and hands narrow. It’s easy for your feet to take a bigger step than your hands so keep an eye on the placement.

For the untrained athlete, engage your torso with a flexed hip position. If you’d like to take this up a notch, add a push-up between each full repetition. There’s a couple of simple push-up variations that’s natural to this lateral crawling:

• Diamond push-ups when your hands are close to each other
• Wide push-ups when your hands are far from one another